21APRIL2015

We are having a KettleBell Clinic on Saturday May 9, 2015 at 1:00pm. There are 10 spots available, please sign up on the white board. Learn the basics of the KettleBell Swing.

FRIENDLY REMINDER:

CrossFit Kids on Tue/Thur at 4:30pm, so if you plan on attending the 3:30 WOD it’s really important to be on time and work efficiently so we have the floor cleared by 4:30. If you plan on coming to the 5:15 WOD, please wait outside until the 4:30 Kids class finishes.

STRENGTH:

1) Deadlift 5 RM with goal of getting a 5 RM 5-10lbs. heavier than your previous 5 RM. Start around 60% of your goal 5 RM for the day, performing 5 reps per set, adding weight each set. These are DOUBLE OVERHAND GRIP. No mixed or hook grip in an effort to improve grip strength.

* This strength program is easy to jump into if you’re new, or jump back into if you’ve been gone. Find your 5 RM for the lifts. Your next session, perform 3x5@ 90% of your 5 RM. The following sessions, try to get 3x5@:

- 5 lbs. heavier for BS and FS squats

- 2.5 lbs. heavier for strict and bench presses

- For deadlift, simply work up to a 5 RM every session, with the goal being 5-10 lbs. heavier than your previous 5 RM